How to Rapidly Increase Your Pullup Numbers in 3 Months or Less

A Complete Pullups Workout Program to Help You Shatter Your Personal Record and Dramatically Improve Your Pullups Performance Note: this pull-up training program is one of the lessons in my free 5-day Pull-up Training Crash Course. If you haven’t signed up and you want to improve your pull-up strength and performance as soon as this week, then Click Here to learn more about the free course. I’ll hook you up with the rest of the lessons and my very best tips on mastering the pull-up and chin-up exercises. If you want to strengthen your arm and back muscles, spread your wings (lats) to create that V-tapered back appearance, and increase that critical vertical pulling strength that everyone needs, AND if you want a laser-focused pullups program that was created exactly for improving your pullup numbers, then you’ve come to the right place. How I Went From 6 Deadhang Pullups to Over 30 in Only 3 Months . But what if I can’t even do 5 pullups? Grease the groove is all over now. Week 1 – Rest.

Best Bodyweight Exercises for Fitness and Weight LossBodyweight exercises are a great way to help you lose weight. They also help to burn belly fat fast. They combine a cardiovascular workout with a muscle building workout, so burn fat while you are exercising out and also increase your metabolism as a result of muscle development. Bodyweight exercises are considered to be very “old school”, they are still promoted in martial arts classes, military fitness training and strength training for dance, sports and many other activities. Circuit training exercises are often part of a weight loss and fitness plan. One of the best things about a bodyweight workout is that you can perform most of the exercises with no equipment at all, so whether you are at home, in a hotel room, in the park or office, you can exercise when you want. The Bodyweight Exercise Routine This simple routine will work your whole body. When performing a bodyweight circuit you should exercise with intensity to maximise fat burning. The Bodyweight Circuit Exercise Instuctions

Workout: 300 (Stay At Home) - Explore Fitness -I've been asked recently about posting a workout that can be done at home, with no equipment and one that can cater for beginner and for progression to intermediate and more advanced levels. So here you go! Warmup: 5 minute shadow boxing/skipping (or virtual skipping if you have no rope). Workout: Stay At Home Advanced: (300 reps) 50 Push-Ups/Press-Ups 50 Air Squats 50 Sit-Ups 50 Lunges 50 Chair Dips (dip using a chair/sofa) 50 Back Extensions Intermediate: (200 reps) 40 Push-Ups/Press-Ups (2 sets of 15, 1 set of 10) 40 Air Squats (2 sets of 20) 40 Chair Dips (4 sets of 10) 40 Sit-Ups (2 sets of 20) 40 Back Extensions (2 sets of 15, 1 set of 10) Beginner: (100 reps) 20 Push-Ups/Press-Ups (4 sets of 5) 20 Air Squats (2 sets of 10) 20 Chair Dips (4 sets of 5) 20 Sit-Ups (2 sets of 10) 20 Back Extensions (2 sets of 10) Notes: The key here is to perform the circuit with as little rest as possible and to master each exercise with good and safe technique i.e. don't cheat the move. Let me know how you get on!

Body Weight Workouts - StumbleUponStatic Stretching ExercisesResearch work by McNair (2000)[1] and Knudson (2001)[2] suggests that the use of static stretches are more appropriate for the cool down. By contrast, dynamic stretches - slow controlled movements through the full range of motion - are the most appropriate exercises for the warm up. The Exercises The following are examples of general static stretching exercises that could form part of the cool down program at the end of a training session when stretches are held for 10 seconds or to improve the mobility and range of movement when stretches are held for 30 seconds. Side Bends Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent, hands resting on the hips Bend slowly to one side, come back to the vertical position and then bend to the other side Do not lean forwards or backwards Abdominal and lower back muscles Referenced Material MCNAIR, P.J. et al. (2000) Stretching at the ankle joint: viscoelastic responses to holds and continuous passive motion. Page Reference

Weight-Free Interval WorkoutLet's start with a few assumptions. You don't have the luxury of spending hours in a gym. You don't have much workout equipment at home. You've found it hard to stick with an exercise plan over the long term. Welcome to the club. But we've found the solution: It's called the Bodyweight 200, and it addresses all those obstacles. Best of all, you can start today. The Bodyweight 200 This 12-station, 200-rep program burns fat and builds muscle—in about 60 minutes a week Directions: Do this workout 3 times a week—Monday, Wednesday, and Friday, for example. The Workout 1. Go on to the next page to begin the workout... New from MH!21 Tips For Building the Body of Legend Bruce Lee5 Flares Facebook 4 Twitter 1 Google+ 0 StumbleUpon 0 Pin It Share 0 5 Flares × Bruce Lee had one of the most iconic bodies in the film industry. Even the big-shots of bodybuilding like Joe Weider and Arnold Schwarzenegger have nothing but praise for him. Here’s what Arnold Schwarzenegger has to say about Bruce: There’s a lot of people that do all those moves and they do have the skill, but they don’t look visually as believable or as impressive as Bruce Lee did. Even though Bruce looks small compared to most of today’s A-list celebrities, I bet most people would much rather look like Bruce instead of looking like a muscle-bound freak. Sound good? Get ready to find out what it takes to get the body of a legendary movie star. 1.Start Lifting Weights Join a gym and start to lift weights. You can also train at home, as long as you’re ready to spend some money on a good power rack, a well built bench and a 300 lbs barbell set. 2.The 80/20 Rule Which ones I hear you say? Enter the The Big Trio:

Ryan Reynolds Workout | Singapore Personal TrainerAs I was watching Blade III Trinity, I noticed the actor Ryan Reynolds. His physique in the movie is well-ripped, for the upperbody that is. The movie and image search online however didn’t reveal his lowerbody like the legs. So I won’t know if he has a proportional body, but I’m pretty sure girls like his body type right. Not too beefy, just right about well-muscled in all the areas. As for guys, I’m sure you want such six packs, nice chest, defined traps and such right … well here’s Ryan Reynolds Workout for you to emulate. The transformation for him took five months, and at the end of it, he was at a 3% bodyfat. Keyword here is diet and goals, the same old shite I’ve been preaching all this while at this blog. The Workout Ryan Reynolds, “My trainer was a guy named Darren Chapman. Workouts were about 2-3 hours Generally starting off with around 500 – 1000 sit-ups. Lower abs are the hardest muscle to develop. The Diet Breakfast: 1/2 cup egg whites and 2 eggs. Lunch: Dinner: Typical Diet:

The 29 Hardest Ab Exercises SlideshowTravis McCoy/travismccoy.com Overview Think you’re hardcore -- or that you have a hard core? Prove it! 1. Don’t let this one fool you: It may look and sound a little silly, but it’s hard work. The Science of Amazing Abs 2. While this exercise doesn't target your abs, per se, it does target other core muscles like the glutes and hips. 20 Best Muscle-Building Foods 3. No list of advanced core moves would be complete without an example from the “300” workout. The 15 Toughest Do-Anywhere Workout Moves 4. Holding a plank -- especially on your forearms -- is probably a piece of cake by now. Sign Up to Receive the FREE Livestrong.com Weekly Newsletter! 5. To get the form right on this move, imagine you’re the Karate Kid: When he punches his right arm, he rows his left toward his waist. The Cardio Abs Workout 6. Keeping your hips stable and body aligned gets a whole lot tougher when the ground can roll. How to Stay Motivated to Get Six-Pack Abs 7. Food Tips for Six-Pack Abs 8. 9. Planks too easy? 10.

20 Best Muscle Building Foods SlideshowHemera Technologies/AbleStock.com/Getty Images Overview Your ability gain muscle has as much to do with what you eat as how hard you push yourself in the gym. But if you include these foods, suggested by Dan Go, a personal trainer and nutritionist, you’ll ensure that your time spent in the gym isn’t a waste of sweat. Whole Eggs Whole eggs provide great protein content at 6 to 8 grams per egg, and are also rich in vitamins, zinc, iron and calcium making them one of the most complete muscle building foods out there. Jupiterimages/liquidlibrary/Getty Images Chicken Breast For every 100 grams of chicken breast you get 30 grams of protein, with minimal fat. Jupiterimages/Brand X Pictures/Getty Images Water This isn’t a food, but hydration is an important part of building muscle. Thinkstock/Comstock/Getty Images Fish Oil Fish oil has anti-inflammatory benefits that allow your body to recover faster from a heavy workout. Jupiterimages/Comstock/Getty Images Grass-fed Beef Stockbyte/Stockbyte/Getty Images

No Equipment? No Excuses: 20 Exercises You Can Do At Home | Laurens FitnessNo gym,No weights,No equipment. Can a decent workout be done? Absolutely. The number one excuse for not working out is a lack of time. If you are serious about working out at home and changing your body, you should check out No Equipment No Excuses. With over 100 exercises to do at home, 66 tailored workouts and 5 long term plans you will never get bored reaching your fitness goals. Now…here are a few exercises to help you start your own no equipment workout. Lower Body BW Squats Do them with or without the couch. Overhead Squats This is another variation of the squat that will ensure you stretch out the fascia in the front of your body. Single Leg Squats These are a tough exercise and a good progression from the squat. Single Leg Stiff Leg Dead lifts These will really get your hamstrings going, you don’t need to hold anything as it is tough eccentric work alone. This video also shows the exercise in motion. Overhead Lunges This is a classic exercise to do at home with a little twist. Step Ups

The 10 Best Foods for Your Looks - LifestyleYou can slather yourself from your forehead to your pinkie toe in organic lotions, but if you think that alone will make you glow, we have some bad news. From its well documented health benefits to its undeniable impact on physical beauty, good nutrition is the pillar of every kind of healthy lifestyle. That doesn't mean you need to swear off bacon and beer or anything. The trick is finding the right balance. But with new studies coming out every month about what we should put in our mouths—not to mention the unending discovery of mysterious superfruits from deep in the forests of wherever—it can be hard to keep track of what, exactly, we should be eating. This is the tenth installment in a series inspired by No More Dirty Looks: The Truth About Your Beauty Products and the Ultimate Guide to Safe and Clean Cosmetics, a book by GOOD's features editor Siobhan O'Connor and her co-author Alexandra Spunt. Read more on their blog. Illustrations by Brianna Harden